Food

Day 5 Of BuzzFeed’s 7-Day Clean Eating Challenge

This is part of a 7-day healthy meal plan that will make you feel awesome. You should definitely start at the beginning, which is here.

Lauren Zaser / Alice Mongkongllite / BuzzFeed

2. BuzzFeed Life’s 7-Day Clean Eating Challenge is a healthy, delicious meal plan designed to make you feel great, without making you feel crazy, stressed, or hungry.

There’s no processed food allowed—instead there’s lots of lean protein, healthy fats, and fresh produce. Every meal is homemade, but don’t be scared! There are step-by-step photos to help you with the recipes, and nothing is too difficult for a beginner cook.

It’s important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.

Lauren Zaser / Alice Mongkongllite / BuzzFeed

5. Blood Orange Creamsicle Smoothie

Makes 1 serving

INGREDIENTS

1 blood orange (or 1 small navel orange), peeled, cut into rough 1-inch chunks and frozen
Seeds from ½ a pomegranate, frozen
1 cup plain, 2% Greek yogurt
½ cup unsweetened almond milk
1 tablespoon almond butter
½ teaspoon vanilla extract

PREPARATION
Place all ingredients in a blender and blend on high until smooth, 30 to 60 seconds. Serve immediately.

411 calories, 15 g fat (4g saturated fat), 38 g carbohydrate (5.7 g dietary fiber, 33 g sugars), 31 g protein, 0 mg cholesterol, 177 mg sodium

7. ⅓ recipe Kabocha and Kale Soup with 4 ounces (Men: 6 ounces) roasted chicken breast shredded.

Lauren Zaser / BuzzFeed

If you’re packing this lunch to go: Combine the soup and shredded chicken in an airtight container. Refrigerate until you’re ready to eat, then reheat in the microwave until the soup and chicken are heated through.

377 calories, 17 g fat (2.7 g saturated fat), 23 g carbohydrate (3.9 g dietary fiber, 6 g sugars), 33 g protein, 70 mg cholesterol, 638 mg sodium

9. 1 hard-boiled egg (Men: 2 eggs) with 1 recipe Roasted Kabocha Seeds

Lauren Zaser / BuzzFeed

251 calories, 16 g fat (2.6 g saturated fat), 15 g carbohydrate (4 g dietary fiber, 0.2 g sugars), 12 g protein, 186 mg cholesterol, 234 sodium)

Lauren Zaser / Alice Mongkongllite / BuzzFeed

12. Sage-Roasted Potatoes and Salmon with Steamed Broccoli

Makes 2 servings

INGREDIENTS
3 small bliss or Yukon gold potatoes, cut in ½-inch cubes (1½ cup)
1 tablespoon canola oil, divided
6 sage leaves, roughly chopped, divided
Kosher salt and freshly ground pepper
1 teaspoon honey
3 cups broccoli florets, from 1 large or 2 small heads
2 (4-ounce) salmon fillets, skinned (Men: 2 six-ounce fillets)

PREPARATION
For the potatoes and salmon:
Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper. Place the potatoes on the baking sheet, drizzle with ½ tablespoon canola oil, sprinkle with half the sage leaves, and season with a little salt and pepper. Roast in the preheated oven for 15 minutes, until the potatoes are starting to soften but aren’t completely cooked through.

Combine the remaining ½ tablespoon canola oil and sage leaves in a small bowl with the honey and a little salt and pepper, then pour the mixture over the salmon, spreading it evenly over the fillets. When the potatoes have cooked for 15 minutes, take the baking sheet out of the oven, push the potatoes to one side, and place the salmon fillets on the baking sheet. Roast until the potatoes are soft and the salmon is cooked through but still slightly pink in the middle, 8 to 10 minutes for fillets that are 1½-inches thick.

For the steamed broccoli: In the microwave: Place the broccoli in a large, microwave-safe ceramic bowl or dish with a lid. Add a pinch of salt and 2 tablespoons water. Cover and microwave on high for 6 minutes. Remove the dish from the microwave and uncover it right away. Drain the water before serving.

On the stovetop: Add half an inch of water to a saucepan with a steamer basket and bring it to a boil over high heat. (If you don’t have a steamer basket, just use a large saucepan with a lid and put the broccoli directly into the water.) Add a pinch of salt to the water, then put the broccoli in the steamer basket. Cover and reduce the heat to medium. Steam until the broccoli is bright green but still slightly al dente, 6-7 minutes. Drain the water before serving.

For dinner, serve half the potatoes, one of the salmon fillets, and half the steamed broccoli.

Leftovers: Let everything cool completely before storing; store the potatoes and broccoli together in one container, and the salmon in a separate container.

402 calories, 12.3 g fat (1.9 g saturated fat), 36 g carbohydrate (8 g dietary fiber, 4.8 g sugars), 38 g protein, 76 mg cholesterol, 160 mg sodium

13. Toss cut potatoes on a large baking sheet with canola oil, salt, pepper, and chopped sage. Bake in a 425°F oven for 15 minutes, to partially cook the potatoes.

Lauren Zaser / BuzzFeed

14. After 15 minutes, toss the salmon fillets in the mixture of oil, sage, honey, salt and pepper, then lay them on the baking sheet with the potatoes.

Lauren Zaser / BuzzFeed

15. Cook for an additional 8 to 10 minutes, until the salmon is cooked through but still a little pink.

16. Put the broccoli florets in a large, microwave-safe bowl with 2 tablespoons water and a little salt. Cover the bowl with a plate or a lid, and microwave on high for 6 minutes, until the broccoli is al dente.

Lauren Zaser / BuzzFeed

Lauren Zaser / BuzzFeed

 

17. When the broccoli is cooked, drain excess water and serve.

Lauren Zaser / BuzzFeed

18. Combine the leftover broccoli and potatoes in one container and the salmon in another. Cool completely before storing in an airtight container in the fridge.

Lauren Zaser / BuzzFeed
Lauren Zaser / Alice Mongkongllite / BuzzFeed

22. Hot Chai Latte

Bring 1 cup almond milk to a boil in a small pot over high heat. You can also do this in the microwave, if you’d like. Remove the pot from the heat and pour the hot almond milk into a mug with 1 decaf chai teabag and 1 tablespoon honey. Stir and let the tea steep for at least 4 minutes, then remove the teabag and drink.

103 calories, 2.5 g fat (0 g saturated fat), 19 g carbohydrate (1 g dietary fiber 17.2 g sugars), 1 g protein, 0 mg cholesterol, 180 mg sodium

24. Broccoli-Potato Salad with Basil

Makes 1 serving

INGREDIENTS
2 tablespoons plain, 2% Greek yogurt
1 teaspoon apple cider vinegar
1 tablespoon chopped basil leaves
1 scallion, thinly sliced
Kosher salt and freshly ground pepper
½ cup roasted potatoes (leftover from tonight’s dinner)
1 cup steamed broccoli florets (leftover from tonight’s dinner)

PREPARATION
In a small bowl, stir together the yogurt, vinegar, basil, scallion, a pinch of salt, and some freshly ground pepper. Add the potatoes and broccoli and toss to coat. Store in an airtight container in the fridge.

25. In a small bowl, stir together the yogurt, vinegar, basil, scallion, a pinch of salt, and some freshly ground pepper.Add the potatoes and broccoli and toss to coat. Store in an airtight container in the fridge.

Lauren Zaser / BuzzFeed

Lauren Zaser / BuzzFeed

 

27. Marinated Shaved Fennel Salad with Dried Tart Cherries

Makes 1 serving

INGREDIENTS

2 teaspoon apple cider vinegar
½ teaspoon honey
Kosher salt and freshly ground pepper
1 teaspoon extra-virgin olive oil
1 small bulb fennel, fronds removed, cored and very thinly sliced (about 1 ½ to 2 cups)
2 tablespoons dried tart cherries

PREPARATION

In a small mixing bowl, whisk together the apple cider vinegar, honey, a pinch of salt, and some pepper. Add the olive oil and stir with a fork to combine. Add the fennel and dried cherries and toss to combine. Marinate overnight in an airtight container in the fridge.

28. To prep the fennel, first cut the off the fronds and the long stems from the bulb, then cut the bulb in half, lengthwise.

Lauren Zaser / BuzzFeed

Lauren Zaser / BuzzFeed

 

29. Cut the root out of the bottom of the bulb by making two diagonal slices, in the shape of a triangle.

Lauren Zaser / BuzzFeed

Lauren Zaser / BuzzFeed

 

30. Remove the core, then cut each half in half again, lengthwise. Lay the bulbs, cut side-down, on the cutting board, and thinly slice them, lengthwise.

Lauren Zaser / BuzzFeed

Lauren Zaser / BuzzFeed

 

31. Make the vinaigrette, add the sliced fennel and dried cherries, and marinate overnight in an airtight container in the fridge.

Lauren Zaser / BuzzFeed

33. Take 8 ounces skirt steak (Men: 12 ounces) out of the freezer and put it in the fridge.

Lauren Zaser / BuzzFeed

34. Ready for Day 6? Get it here.

Lauren Zaser / BuzzFeed

35. So, you’re taking the Clean Eating Challenge? We’d love to see how it goes! Post your photos to Instagram or Twitter and tag them #BuzzFeedCleanEating

BuzzFeed Food editors tested the entire Clean Eating Challenge and can vouch for the validity and deliciousness of every recipe. If you have questions about the challenge or any of the dishes, you can email Christine Byrne.

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